What is the Karvonen formula?

The Karvonen formula calculates target heart rate using your Heart Rate Reserve (HRR), which is the difference between your maximum heart rate and resting heart rate. The formula is: Target HR = ((MHR - RHR) × intensity%) + RHR. This method is more accurate than the simple percentage of max heart rate because it accounts for individual fitness levels.

What is the best heart rate zone for fat loss?

Zone 2 (60–70% of max HR) is often called the fat-burning zone because at this intensity your body uses a higher percentage of fat as fuel. However, higher-intensity zones burn more total calories per minute. For overall fat loss, a combination of Zone 2 steady-state cardio and higher-intensity intervals is most effective.

How do I measure my resting heart rate?

Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist (radial pulse) or neck (carotid pulse) and count beats for 60 seconds. A normal resting heart rate for adults is 60–100 bpm. Fit individuals often have resting rates of 40–60 bpm.

How accurate is the 220 minus age formula?

The 220 minus age formula is a widely used estimate but has significant individual variation of plus or minus 10–20 bpm. It tends to overestimate MHR in older adults and underestimate it in younger people. The Karvonen method is generally more accurate because it incorporates your personal resting heart rate, reflecting your individual cardiovascular fitness.

Target Heart Rate Calculator - Find Your Ideal Exercise Heart Rate

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Target Heart Rate Calculator

Find your personalized heart rate training zones based on your age and resting heart rate using the Karvonen (Heart Rate Reserve) method.

Age

yrs

Resting Heart Rate (bpm)

bpm

Calculation Method

Frequently Asked Questions

Target heart rate is the range at which your heart should beat during exercise to get the most benefit from your workout. Exercising in the right zone maximizes fat burning, cardiovascular fitness, or athletic performance depending on your goal. Training too low provides little benefit; training too high risks injury and burnout.

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